5 Round not for time of:
Bar Muscle Ups 6 reps
Toes to Bar 12 reps
GHD Back Exstensions 18 reps

Gymnastics

KB warm up

2 rounds of

6+6 single leg deadlift
10 kb swings
10 active to passive
10+10 single arm kb snatch
10 ring rows

Gymnastics for quality
- Butterfly & pull-up technique.
- Skin the cat + Ring hollow hold
- Advantaced: Ring Muscle up

• Accessorie: find your heaviest single KB snatch.
• "Penkin alta"

Partner AMRAP 7
1 Skin the cat
2 Ring dips
3 Ring row / Ring Pullups

YGIG with partner. Complete one full round, while partner rests or assists.
Scale movements as needed.

E2MOM 8
3 Shoulder presses + 3 Push presses

Valakyykky

Päivän 3 RM

Hyppyjä trampalle

-jännehyppy
-kerähyppy
-lentokuperkeikka
-voltti

Every 5mins x 2 sets
Row 500m
15 Wall Balls
3 Hollow Body Wall Walks

• “Diane” For Time:
BB Deadlifts (100/70Kg) 21 reps
Handstand Push Ups 21 reps
BB Deadlifts 15 reps
Handstand Push Ups 15 reps
BB Deadlifts 9 reps
Handstand Push Ups 9 reps
Standard HSPU rettangolo 90x60 cm, mani complete di dita all’interno.

Eilinen

FOR TIME…

3 Rounds for Time:
15 Lateral Burpees Over-the-Bar
9 Deadlifts 70/45kg
6 Thrusters 70/45kg

10 minute cap. Rest until the 15 minute mark, then complete…

5 Rounds for Time:
300m Run
5 Bar Muscle-Ups

The barbell weight should be light for the Deadlifts and pretty heavy and challenging for the Thrusters. For the run/Bar Muscle-Up couplet, push the pace on the runs. If you can get through the full volume of Bar Muscle-Ups without large rests or lots of misses, then go for it. If not, then scale some volume or perform jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups instead.

Post time and Rx to comments.

• 60 Min of:
Run
400 m @ 60% MHR
400 m @ 70% MHR
400 m @ 80% MHR
400 m @ 90% MHR